Trace mineral;
The minerals which are required less than 100mg per day called trace minerals. They are needed in very small amount.
Trace minerals, also known as micronutrients, are essential minerals required by the human body in minute amounts - typically less than 100 milligrams per day. Despite their small required quantities, they are absolutely vital for the body's normal growth, development, and overall health.
The term trace doesn't imply that these minerals are insignificant; rather, it refers to the low quantity required. Trace minerals include iron, zinc, copper, chromium, fluoride, iodine, selenium, molybdenum, and manganese, among others.
Each of these trace minerals has specific roles in the body. For instance, iron is critical for oxygen transport in the blood, while zinc is needed for wound healing, immune function, and the synthesis of DNA and proteins. Iodine is a key component of thyroid hormones, which control our metabolic rate and energy production.
Insufficient intake of any of these minerals can lead to specific deficiencies and related health problems. Iron deficiency, for instance, can result in anemia, while iodine deficiency can lead to goiter and mental retardation.
Trace minerals are naturally present in various food items, including meat, fish, grains, nuts, and dairy products. However, the mineral content of these foods can vary widely depending on factors like soil quality and farming methods.
Despite their importance, there is a delicate balance to maintain. Overconsumption of trace minerals can lead to toxicity. For instance, excess iron can damage the liver, while too much selenium can cause hair loss and nail problems.
Due to the essential role that these trace minerals play in human health, a balanced diet is paramount. In certain situations, supplementing trace minerals may be necessary, especially for those with dietary restrictions or certain health conditions. But as always, any supplementation should be done under medical supervision to avoid potential hazards.
In summary, trace minerals are small but mighty elements, crucial for a variety of physiological processes. They underscore the importance of a diverse and balanced diet to meet the body's needs.
Copper:
Copper is one of the trace minerals, found in various cells and tissues of the body. It is part of many enzymes and is helpful in the absorption and utilization of iron, especially during formation of hemoglobin.The RDA for copper is 900micro-gram/day for adults. Clinical markers of copper deficiency include anemia, bone abnormalities and depigmentation of hair.
If taken in excessive amount, copper toxicity can lead to vomiting, nausea, diarrhoea and hepatic disease ( due to accumulation of copper in liver ).
Benefits of copper:
- It enables body to form RBC's
- It helps maintain healthy bones
- Contributes to iron absorption
- Sufficient copper in the diet may help prevent CVD's and osteoporosis
- Boots immunity and energy
- Prevents premature aging
Copper deficiency Cause:
Copper is an essential trace mineral that's vital to human health. It has key roles in the function of the nervous system, immune function, the formation of red blood cells, and the maintenance of our body's connective tissues.
Copper deficiency can occur due to various reasons, including:
Inadequate intake: If your diet doesn't provide enough foods that are rich in copper, such as shellfish, whole grains, beans, nuts, potatoes, organ meats (like kidneys and liver), dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast.
Malabsorption disorders: Conditions like celiac disease, Crohn's disease, and other disorders can affect your body's ability to absorb copper from the food you eat. This can lead to a deficiency.
Excessive zinc intake: Zinc competes with copper for absorption in the digestive tract. Therefore, taking high levels of zinc supplements can lead to a deficiency in copper.
Certain genetic disorders: Menkes disease and Wilson's disease can affect how your body metabolizes copper, which can lead to a deficiency.
Extensive surgical procedures: Particularly gastrointestinal surgery, may interfere with copper absorption.
Copper deficiency can lead to various health issues, including anemia that doesn't respond to iron therapy, nerve damage, weakened immune system, and issues with bone health. It is always recommended to consult with a healthcare provider if one suspects a nutrient deficiency.
Source of Copper:
- Seafood, especially shellfish like oysters
- Nuts and seeds (e.g., cashews, almonds, and sunflower seeds)
- Legumes (e.g., beans and lentils)
- Whole grains
- Dark chocolate
- Potatoes
- Dark leafy greens
- Dried fruits (e.g., prunes)
- Avocado
- Mushrooms
Iodine is a trace mineral, converted into its ionic state "iodide" in the GI tract. Iodide a component of thyroid hormone is found in tiny amount in the body and helps to regulate metabolism, growth and development.
The RDA of iodine is 150micro-gram/day for adults. Iodine deficiency lead to goiter, which is characterized by enlargement of thyroid gland in adults. The common symptoms of goiter include swelling at the base of neck, difficulty in breathing and swallowing, coughing, hoarseness and tight feeling in the throat.
In infants, iodine deficiency may cause cretinism ( a congenital disease characterized by mental and physical retardation triggered by maternal iodine deficiency during pregnancy ).
Other deficiency symptoms include sluggishness, weight gain, mental and physical retardation in infants.
Use of iodine supplements or foods fortified with iodine may cause toxicity, the clinical signs of which include enlargement of thyroid gland, elevated thyroid stimulating hormone TSH and depressed thyroid activity.
Benefits of iodine:
- Promote thyroid health
- Reduce risk of goiter
- Managing overactive thyroid gland
- Treat thyroid cancer
- Neurodevelopment during pregnancy
- Improves cognitive function
- May help treat fibrocystic breast disease
Effects of Iodine Deficiency:
Goiter: Enlargement of the thyroid gland, leading to a noticeable swelling in the neck.
Hypothyroidism: Reduced production of thyroid hormones leading to symptoms like fatigue, weight gain, cold intolerance, and depression.
Cretinism: Severe iodine deficiency during pregnancy can lead to irreversible mental retardation in the baby, along with stunted physical growth.
Impaired Cognitive Function: Even mild iodine deficiency can lead to reduced cognitive abilities.
Pregnancy-related Complications: Miscarriages, stillbirths, and other complications can increase in iodine-deficient populations.
Growth and Developmental Delays: Children can face physical and mental developmental delays.
Decreased Immunity: The body's ability to fight off infections can be reduced.
Source of iodine:
Seaweed: Seaweed is one of the richest sources of iodine. Popular types include kelp, nori, and wakame.
Iodized Salt: Many countries have implemented salt iodization programs to combat iodine deficiency. This involves adding a small amount of iodine to table salt. Using iodized salt in cooking and seasoning is an easy way to increase iodine intake.
Fish: Fish, especially marine fish like cod, tuna, and shrimp, contain good amounts of iodine. The concentration of iodine can vary depending on the type of fish and where it was caught.
Dairy Products: Milk, cheese, and yogurt can be good sources of iodine, especially in regions where cows are given iodine-fortified feed.
Eggs: The iodine content in eggs largely depends on the feed given to hens. However, eggs are considered a decent source of this mineral.
Bread and Cereals: Some types of bread and cereals are fortified with iodine. It's always a good idea to check the nutrition label.
Potatoes: The skin of potatoes can contain significant amounts of iodine. Eating them with the skin on can be beneficial.
Prunes: Prunes are a good vegetarian source of iodine.
Cranberries: These berries can be a good source of iodine, especially when they are grown in coastal areas where the soil has higher iodine content.
Lima Beans: Another vegetarian source of iodine.
Turkey Breast: Some cuts of turkey, especially the breast meat, contain moderate amounts of iodine.
Supplements: For those with specific deficiencies or those who don't consume iodine-rich foods regularly, iodine supplements are available. However, it's essential to consult with a healthcare professional before starting any supplement regimen.
Chicken, fish, spinach, lentil, sea salt, kidney seed, turnip, eg, broccoli, strawberry.
Iron:
Iron is essential nutrient that plays an important role in many physiological activities. It is apart of different proteins i.e. Hemoglobin a protein that carries oxygen from one part to another part of the body" and myoglobin a muscle protein that makes oxygen available for muscle function.
The RDA of iron for men is 8mg/day while for women is 18mg/day. Iron deficiency is one of the most common menaces of malnutrition in developing countries which leads to iron deficiency anemia that is "a condition in which body does not have enough iron to make hemoglobin".
Other clinical deficiency of deficiency are bluish coloration of sclera, lowered immunity, fatigue, weakness, reduced productivity, low physical fitness, impaired cognitive function, increased distraction, decreased learning ability, impaired wound healing, itching and pale nail bed.
The excessive intake of iron leads to iron toxicity, resulting in pigmentation and loss of hair, lethargy and joint damage in patients having hemochromatosis arthropathy. Apart, accidental poisoning of iron can result in organ failure or even death.
Benefits of iron:
- Treats anemia
- Boosts immunity
- Regulate body temperature
- Improves concentration
- Reduce fatigue
- Cure restless leg syndrome
- Hemoglobin formation
Iron deficiency Cause:
Iodine deficiency is usually caused by a lack of iodine in the diet. Iodine is a trace element that is crucial for the production of thyroid hormones. These hormones help control growth, repair damaged cells, and support a healthy metabolism.
Iodine is typically found in seafood, dairy products, grains, and eggs. Some soils also contain iodine, which is absorbed by crops grown in those soils. However, many regions around the world have iodine-poor soil, which leads to iodine-deficient foods and consequently to iodine deficiency in the populations that rely on those foods.
In many countries, iodine is added to table salt (a process called iodization) to prevent iodine deficiency. However, in areas where iodized salt is not available or where people don't consume enough of it, iodine deficiency can still occur.
Source of iron:
Natural Sources:
Food: Iron in food comes in two forms: heme and non-heme iron. Heme iron is found in animal products and is more efficiently absorbed by the body, while non-heme iron is found in plant-based foods.
Heme Iron Sources:
- Red meats (e.g., beef, lamb, pork)
- Poultry (e.g., chicken, turkey)
- Fish (especially shellfish, sardines, and anchovies)
Non-Heme Iron Sources:
- Leafy green vegetables (e.g., spinach, kale, and swiss chard)
- Legumes (e.g., beans, lentils, and chickpeas)
- Tofu and tempeh
- Fortified cereals and grains
- Quinoa
- Pumpkin and sesame seeds
- Cashews
- Dried fruits (e.g., apricots, raisins, and prunes)
- Potatoes with skin
Water:
Iron content in water can vary based on the source. In some regions, groundwater can be rich in iron, leading to "hard" water.
Supplements:
Iron is available in supplemental form, often prescribed to individuals who are iron-deficient or at risk of deficiency. Common forms include ferrous sulfate, ferrous gluconate, and ferrous fumarate.
Soil:
Iron content in the soil directly impacts the iron content in plants. Plants grown in iron-rich soil will have a higher iron content. The bioavailability of this iron, however, is influenced by other compounds in the soil and in the foods.
Industrial Sources:
Iron is extensively used in various industries. Its primary use is in the manufacturing of steel. It's also used for making cast iron products, machinery, and various household items.
Medicinal Sources:
In addition to supplements, iron is sometimes an ingredient in medications, especially in certain multivitamin/mineral formulations.
For Animals:
Livestock and other animals also require iron. Animal feeds might be fortified with iron, especially if the primary feed sources lack adequate iron content.
Iodine deficiency can lead to a number of health issues:
Goiter: This is the most visible and common effect of iodine deficiency. The thyroid gland in the neck swells, creating a noticeable lump.
Hypothyroidism: Without enough iodine to create thyroid hormones, the body's metabolism can slow down.
Mental and physical development issues in children: If pregnant women are iodine deficient, it can harm the baby's growth and brain development. In children, iodine deficiency can cause learning difficulties
Pregnancy-related issues: Iodine deficiency in pregnant women can cause miscarriages, preterm delivery, and congenital abnormalities in their babies.
Cretinism: In severe cases, an extreme lack of iodine can cause a condition called cretinism, which is characterized by serious physical and mental retardation.
Keep in mind that it's also possible to have too much iodine, which can also cause health problems. Therefore, it's important to aim for the right balance, which for most adults is 150 micrograms a day. If you are concerned about your iodine levels, you should consult with a healthcare provider.
Manganese is found in the bones, kidney, liver and pancreas. It serves as a cofactor for many enzymes to aid in different physiological reactions.
The AI of manganese for male adult is 2.3mg/day while it is 1.8mg/day for female adults. Regular usage of calcium and iron supplements may limit the absorption of manganese leading to its deficiency.
The clinical symptoms of manganese deficiency are growth retardation, skeletal deformities, impaired reproduction and ataxia ( involuntary muscle movement ).
The excessive usage of manganese supplements marks manganese toxicity that cause abnormalities in behavior and appearance.
Benefits of manganese:
Metabolism of amino acids, cholesterol, glucose and carbohydrate
Play a role in bone formation, blood clotting and reduce inflammation
Alleviates premenstrual syndrome
Prevent osteoporosis
Control sugar level
Increase mineral density of spinal bone
Manganese deficiency Cause:
Manganese deficiency can occur due to several reasons:
Poor dietary intake: Not consuming enough foods rich in manganese like whole grains, legumes, nuts, seeds, and green leafy vegetables can lead to deficiency.
Malabsorption: Certain medical conditions that affect nutrient absorption, such as celiac disease, Crohn's disease, or cystic fibrosis, can cause manganese deficiency. Additionally, excessive intake of other minerals like iron, magnesium, or phosphorus can interfere with manganese absorption.
Chronic liver or kidney disease: These conditions can affect the regulation and balance of manganese in the body, leading to a deficiency.
Chronic alcoholism: Alcohol can interfere with the absorption of nutrients and lead to deficiencies, including manganese.
Certain medications: Some drugs, including antacids, antipsychotics, and certain types of antibiotics, can interfere with the body's ability to absorb or retain manganese.
Parenteral nutrition: People who receive their nutrition intravenously due to severe health conditions may not get enough manganese if it is not included in their nutritional formula.
Overexposure to iron, magnesium, or phosphorus: These minerals can interfere with the absorption of manganese, leading to a deficiency.
Manganese deficiency is relatively rare, given that the mineral is present in many common foods. However, when it does occur, it can cause symptoms like weak bones, slow growth, impaired glucose tolerance, and altered carbohydrate and lipid metabolism. If you suspect you might have a manganese deficiency, it's best to consult with a healthcare professional for proper diagnosis and treatment.
Source of Manganese:
Natural Sources:
Food: Some foods have rich manganese content. Common dietary sources include:
- Whole grains (e.g., brown rice, quinoa, oats, and whole wheat bread)
- Legumes (e.g., beans, lentils, chickpeas, and soybeans)
- Nuts and seeds (e.g., pine nuts, pecans, almonds, and hazelnuts)
- Leafy green vegetables (e.g., spinach and kale)
- Fruits (e.g., pineapples, blackberries, and strawberries)
- Tea, especially green tea
- Spices (e.g., cloves and turmeric)
- Chocolate
Water:
The manganese content in drinking water can vary depending on the source. In some regions, it may be naturally high.
Supplements:
Manganese can be found in some multivitamin/mineral supplements and is also available as a standalone supplement.
Industrial Sources:
Manganese is used in various industries. One of its main industrial uses is in the production of steel and other alloys. It's also used in the manufacturing of batteries and fireworks.
Soil:
Manganese content in the soil affects the amount of manganese in plants. Plants grown in manganese-rich soil will naturally have more manganese. Just like other minerals, the content of manganese in soil can vary widely by region.
Medicinal Sources:
Manganese may be found in some over-the-counter and prescription medications, including some antacids and children's nutrient preparations.
For Animals:
Just as in humans, manganese is crucial for animal health. Animal feeds might be fortified with manganese, especially if the primary feed sources are deficient in the mineral.
Selenium:
Selenium is the mineral element with antioxidant properties and regulates the activity of glutathione peroxidase enzymes. It provide defense against oxidation and modulates thyroid hormone.
The RDA of selenium for adults is 55micro-gram/day. Selenium deficiency is uncommon, but is associated with few types of cancer and a heart disease called Kashan disease defined as "congestive cardiomyopathy caused by a combination of dietary deficiency of selenium and the presence of mutated strain of Coxsackievirus named after Kashan country Heilongjiang province, Northeast China, where symptoms were first noted.
Toxicity of selenium results in abdominal pain, fatigue, skin rash, irritability, nail and hair brittleness or loss.
Benefits of selenium:
Act as powerful antioxidant
Protect against heart disease
May help reduce asthma symptoms
Help prevent mental decline
Promotes thyroid health
Aids in reducing hair loss and prevent dandruff
Selenium deficiency Cause:
Selenium is an essential trace mineral, which means it must be obtained through diet. A deficiency can occur for several reasons:
Poor dietary intake: Selenium is found in certain foods such as seafood, lean meats, poultry, grains, and Brazil nuts. People who do not eat a balanced diet rich in these foods may become deficient.
Malabsorption syndromes: Conditions that affect the body's ability to absorb nutrients, such as Crohn's disease or celiac disease, can lead to selenium deficiency.
Parenteral nutrition: People who receive their nutrition intravenously (e.g. long-term hospital patients or individuals with certain illnesses) might not get enough selenium if it's not included in their solution.
Geographical location: The selenium content in soil varies across the world. As a result, the amount of selenium in crops can also vary, leading to lower selenium intake in certain regions. For example, certain regions in China and Russia have low selenium content in their soil, leading to deficiencies among the population.
Kidney dialysis: People who are on kidney dialysis may lose selenium, which can result in a deficiency.
HIV: HIV depletes the body of selenium, and other factors related to HIV, like poor nutrition and diarrhea, can also contribute to deficiency.
Certain genetic disorders: Some genetic disorders can interfere with the body's ability to absorb or process selenium.
Selenium deficiency can lead to health problems like Keshan disease, which can cause heart problems, and Kashin-Beck disease, which can cause arthritis. It might also contribute to a weakened immune system, cognitive decline, and male infertility. Please consult with a healthcare provider if you are concerned about selenium deficiency.
- Food: Some foods are particularly rich in selenium. Common dietary sources include:
- Brazil nuts (very high in selenium; only a few nuts can provide the daily recommended dose)
- Fish (e.g., tuna, halibut, sardines, flounder, and salmon)
- Shellfish (e.g., oysters, mussels, and shrimp)
- Meat (e.g., beef, liver, pork, chicken, and turkey)
- Whole grains
- Dairy products
- Eggs
- Water: Depending on the geographic location, some regions may have higher selenium content in their water.
Zinc:
Zinc, a versatile, is an important cofactor for many enzymes and required in minute amounts. Zinc is present in body cells and is involved in immunoregulation. Moreover, zinc plays an important role in growth and division of cells, wound healing and carbohydrates metabolism.
The RDA of zinc for male is 11mg/day while for female is 8mg/day. Apart from poor intake zinc deficiency caused by foods high in fibers and phytates; inhibiting zinc absorption.
The clinical manifestation of zinc deficiency are growth failure in children, diarrhea', dermatitis, poor wound healing and loss of taste sensation.
Zinc toxicity is outcome of supplemental abuse and leads to fever, nausea, diarrhea', muscle incoordination, dizziness and anemia.
Benefits of zinc:
Improve memory
Cure diarrhea
Deals with prostate problems
Essential nutrient during pregnancy
Play important role in diabetes control
Effect for curing acne
Aids in weight loss
Zinc deficiency Cause:
Zinc deficiency can be caused by various factors, including:
Dietary Deficiency: This is the most common cause of zinc deficiency. Foods rich in zinc include red meat, shellfish, legumes, seeds, nuts, dairy, eggs, whole grains, some vegetables (like mushrooms and kale), and dark chocolate. If these are not included in the diet in sufficient quantities, zinc deficiency can occur.
Malabsorption Syndromes: Conditions like Crohn's disease, celiac disease, and ulcerative colitis can prevent the body from properly absorbing zinc. Similarly, people who have had gastrointestinal surgery may have problems absorbing zinc.
Alcoholism: Excessive consumption of alcohol can interfere with your body's ability to absorb zinc. Moreover, alcohol increases the rate at which zinc is expelled from the body.
Certain Medications: Some drugs, like certain antibiotics and diuretics, can interfere with zinc absorption or increase the excretion of zinc from the body.
Age: Older adults are often at a higher risk for zinc deficiency because absorption may decrease with age, and they often eat fewer zinc-rich foods.
Chronic Kidney Disease: People with this condition may have trouble maintaining proper levels of zinc.
Pregnancy and Breastfeeding: The body needs more zinc during these periods, and if the increased demand isn't met, a deficiency can occur.
Genetic Disorders: Acrodermatitis enteropathica is a rare genetic disorder that affects the body's ability to absorb zinc.
Remember, only a healthcare professional can diagnose a zinc deficiency. If you suspect you have one, it's important to speak with your doctor who can perform a test to determine your zinc levels.
source of zinc;
Animal-Based Sources of Zinc:
Oysters: They are the highest known source of zinc.
Red Meat: Beef, lamb, and pork are good sources.
Poultry: Chicken and turkey.
Fish: Especially crab, lobster, and some varieties of fish like salmon and sardines.
Dairy Products: Milk, cheese, and yogurt.
Eggs: Especially the yolk.
Plant-Based Sources of Zinc:
Legumes: Lentils, chickpeas, beans, and peanuts.
Nuts and Seeds: Pumpkin seeds, cashews, hemp seeds, and almonds are especially good sources.
Whole Grains: Oats, quinoa, whole wheat bread, and brown rice.
Vegetables: Mushrooms, spinach, broccoli, kale, and green beans.
Fruits: Kiwifruit and blackberries have some amounts of zinc.
Tofu: Especially good for vegetarians and vegans.
Other Sources:
Fortified Foods: Some breakfast cereals and other processed foods are fortified with zinc.
Supplements: Over-the-counter zinc supplements are available for those who may need them, though it's always best to consult with a healthcare professional before starting any supplementation.
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